final exam review Flashcards
What are the health-related components of fitness?
Cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition.
Match a fitness testing tool to flexibility.
Sit and reach.
Match a fitness testing tool to muscular endurance.
Plank.
Match a fitness testing tool to cardiovascular endurance.
1500m run.
What does SMART stand for in goal setting?
Specific, Measurable, Attainable, Realistic, Timely.
What does FITT stand for in program planning?
Frequency, Intensity, Time, Type.
Name three safety procedures for weight training.
Warm up, use proper form, don’t lift too heavy.
Name three proper weight-lifting techniques.
Straight back, controlled movement, don’t lock joints.
How should you breathe while lifting weights?
Exhale during effort, inhale during relaxation.
Name two proper spotting techniques.
Stay focused, assist if needed.
What are the components of a workout?
Warm-up, exercise, cool-down.
What is the difference between sets and repetitions?
Sets = groups of reps, Reps = repetitions of an exercise.
Name two benefits of physical activity.
Better health, more energy.
Name two barriers to physical activity.
Lack of time, lack of motivation.
How many minutes should youth exercise each day?
60 minutes.
How many days per week should muscle and bone strengthening occur?
3 days per week.
How many days per week should vigorous activity occur, and what is its intensity compared to rest?
2 days per week, 6x rest intensity.
How much sleep is recommended for ages 14-17?
8-10 hours.
How much screen time should be limited to daily?
2 hours.
What are the functions of skeletal muscles?
Movement, blood flow, heat, protection.
Why is rest important for muscles?
Prevents injury and improves growth.
Where do muscles receive signals to contract?
Nervous system.
What type of muscle is found in the heart?
Cardiac muscle.
Are teens at risk for cardiovascular disease?
Yes, from poor habits.
Name four controllable risk factors for cardiovascular disease.
Diet, smoking, exercise, stress.
What is the heart responsible for delivering to the body?
Oxygenated blood.
What arteries bring oxygenated blood to the heart?
Coronary arteries.
What is the formula for Maximum Heart Rate (Max HR)?
Max HR = 220 - age.
What is the formula for Training Heart Rate (Training HR)?
Training HR = 60-90% of Max HR.
What do ligaments connect?
Bone to bone.
What do tendons connect?
Muscle to bone.
Why is it valuable to learn about health and safety risks?
To protect health and prevent accidents.
What is a strategy to prevent conflict from worsening?
Stay calm and listen.
How can you actively listen?
Focus and ask questions.
What is it called when you put yourself in someone else’s shoes?
Empathy.
What does mental illness affect?
The brain, like any other organ.
Name symptoms of mental health issues.
Sadness, anxiety.
What does exercise encourage the production of?
Endorphins.
Name two ways to reduce stress.
Meditate, manage time.
What does abstinence mean?
No sexual activity.
What is consent?
Freely given, clear, can be withdrawn.
What happens if there is no consent?
Sexual assault.
Name an organization for anonymous help with sexual health.
Planned Parenthood or Kids Help Phone.
